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Strength Training for Cyclist
James Herrera MS, CSCS, USAW
USA Cycling National Team Coach
BMX
USAC Coaching Summit 2014
A type of physical exercise specializing in the use of increasing resistance to induce muscular contraction which
builds the strength, anaerobic endurance, or size of skeletal muscle
to meet an added demand.
USAC Coaching Summit 2014
Health Benefits
• Improved overall health & wellbeing
• Increased bone & muscle density
• Improved tendon & ligament strength
• Improved joint function
• Reduced potential for injury
• Increased metabolism
• Improved cardiac function
• Elevated HDL cholesterol
USAC Coaching Summit 2014
Performance Enhancers
• Economy of movement
• Neuromuscular function
• Muscular strength
• Peak velocity
• Time to exhaustion
• Body composition
• Endurance capacity
• Injury prevention
• Correcting imbalances
• Psychological edge
USAC Coaching Summit 2014
Effects of Strength Training on Endurance Capacity in Top-Level Endurance Athletes: MSSE 2010
• Improved short & long term endurance capacity in moderately trained & elites with use of heavy resistance training
• Gains in maximum muscular strength
• Rate of force development
• Neuromuscular function
• Training-induced increases in Type IIA muscle fibers
USAC Coaching Summit 2014
Effects of Resistance Training on Endurance Capacity & Muscle Fiber Composition in Young Top-Level Cyclists: MSSE 2011
16 Week Training Protocol
• Maximum muscle strength (MVC) & rate of force development (RFD) increased 12-20%
• 45min endurance capacity increased 8%
• Type IIA fiber proportions increased
• No change in VO2
USAC Coaching Summit 2014
Maximum Strength Training Improves Cycling Economy in Competitive Cyclists: JSCR 2010
• 16 competitive road cyclists (12m/4w)
• 8 week strength training protocol
• No changes in VO2 or body weight
Improvements
• 1RM 14.2%
• RFD 16.7%
• Cycling economy 4.8%
• Work efficiency 4.7%
• Time to exhaustion 17.2%
USAC Coaching Summit 2014
Conclusion: Based on the results from the present study, we advise cyclists to included maximal strength training in their
training programs.
Concurrent Training in Elite Male Runners: The Influence of Strength vs Muscular Endurance Training
on Performance Outcomes: JSCR 2013
• 18 highly trained runners • Endurance only group: run only • Strength: heavy resistance, plyometric, & run • Strength-endurance: endurance strength training
(40% 1RM) & run • 12 weeks of training @ 8x weekly (2 strength) • 5 weeks detraining • Strength & SE group: improvements in maximal
strength, running economy, & peak velocity • Strength group: improvement in 3k TT
USAC Coaching Summit 2014
Acute Prior Heavy Strength Exercise Bouts Improve the 20km Cycling TT Performance: JSCR 2014
4 x 5RM Leg Press @10min out Improvements
• 6.1% reduction in time to completion
• Greater cycling economy
• Increased power output in the first 10% of the TT
USAC Coaching Summit 2014
Traditional Cycling Off-Season
Old-School
• 3 months
• Small chainring only
• Low load-high volume
• 2-3 sets of 20-40 reps
• Machines & bodyweight
• Some core
• Lift again in 9 months
• 💩💩💩
Mid-School
• 3 months
• Small chainring only
• Medium load-medium volume
• 3 sets of 10
• Exclusively machines
• Some core
• Lift again in 9 months
• 💩💩💩
USAC Coaching Summit 2014
Concurrent Training
• Compound lifts for strength – squat, bench press, & deadlift
• Olympic lifts & plyometrics for explosiveness, power, & neuromuscular development – Clean & jerk, snatch, box jumps
• Core work to complete the chain & maintain stability
• Lifting programs cycled year-round
USAC Coaching Summit 2014
Why Compound & Olympic Lifts?
• No better way to develop strength & power
• Time efficient – 1 Olympic lift hits most muscle groups
• Speed of movement as a function of force development
USAC Coaching Summit 2014
Power Development
Exercise Absolute Power (watts)
Male Female
Bench Press 300
Back Squat 1100
Deadlift 1100
Snatch* 3000 1750
2nd Pull** 5500 2900
Clean* 2950 1750
2nd Pull** 5500 2650
Jerk 5400 2600
Limitations
• Programming or technique coaching knowledge
• Facility
• Changing belief systems
• Time needed for new skill development
USAC Coaching Summit 2014
First Steps
• Assess athlete needs
• Holistic coaching
• Big 3 – injury prevention, correcting imbalances, strength development
• Get educated or collaborate
USAC Coaching Summit 2014
Programming • Anatomical adaptation & strength development
– Compound lifts: Squat, deadlift, benchpress, & core – Medium volume & high intensity – Rep range for AA is 8-10, SD 5-6 – 6-8 weeks – 2x weekly
• Power & Explosiveness – Olympic lifts, plyometrics, & core – Low to medium volume & high intensity – Rep range 3-5 – 6-8 weeks – 2x weekly
• In-season Maintenance – Olympic lifts, plyometrics, compound , & core – Low volume & high intensity – Rep range 2-5 – 2x weekly
USAC Coaching Summit 2014